2 tablespoons red wine vinegar 1 1/2 teaspoons salad oil 1 1/2 to 2 teaspoons hot sauce 1 clove of garlic, minced 1/8 teaspoon pepper 1 firm ripe avocado 1 (15-ounce) can black-eyed peas 1 (11-ounce) can corn, or...
Summer Sweet Pepper and Portabella Mushroom Strata
1-1 pound loaf crusty French or Italian sourdough bread cut into 1-inch cubes 1 pound low fat spicy or sweet Italian chicken or turkey sausage (95 to 99% fat free) 2 cups thinly sliced Portabella mushrooms 1 medium...
Honey Almond Trout or Honey Almond Chicken
2 6 to10 ounce boned trout, head off or 2 6 ounce boneless , skinless chicken breasts ½ cup all purpose flour 1 tablespoon blackening spice salt and pepper to taste 1 cup buttermilk 2 tablespoons vegetable oil 2...
Jan’s Mango Corn Salsa
4 mangoes, ripe to overripe, peeled and diced, saving juice 1 red bell pepper, cleaned and diced 1 yellow bell pepper, cleaned and diced 1 orange or green bell pepper, cleaned and diced 1 red onion, diced 2 cobs fresh...
Two Melon and Cucumber-Mint Salad
6 cups 1” cubed seedless watermelon ½ cantaloupe, cut into 1” cubes 1 English cucumber, thinly sliced ½ cup chopped fresh mint leaves Juice and zest of 2 limes ½ jalapeno pepper, cored and diced Pinch of salt 2 T...
Healthy Treats For Kids
Peanut Butter Balls (from "Making Health Choices for Kids, " Mississippi State University) Peanut Butter Honey Dry Milk (or dry soy powder) Cereal Spoon Peanut Butter into a large bowl Add 1/2 cup honey Add 1...
Tin Foil Dinners
Oriental Chicken: Place 1 boneless, skinless chicken breast sliced in strips and 1 cup frozen vegetables in center of foil. Combine 2 teaspoons soy sauce, dash garlic salt, sprinkle cayenne pepper (optional) and 1...
Frozen Mango Cream Pie
1 recipe prepared Light Graham Cracker Crust 3 large mangos, peeled and coarsely chopped 1 1/4 cups sugar divided into 3/4 cup and 1/2 cup 1/4 cup fresh lime juice 1-8 oz container 50% less fat cream cheese (4.5 grams...
Barbecue Salmon with Cucumber Dill Sauce
3 each salmon filets, 10 – 12 ounces each 3 large cucumbers 1 cup mayonnaise 1 cup sour cream 2 tablespoons chopped fresh dill ½ teaspoon salt ½ teaspoon black pepper Method for Dill Sauce: Peel and seed cucumbers and...
Tomato, Basil and Couscous Salad
2 T. butter ¼ cup chopped onion 1 clove garlic, minced ¼ cup pine nuts 3 Roma tomatoes, chopped 2 cups chicken broth 1 ½ cups plain couscous ½ tsp. Kosher salt ½ cup basil leaves, chiffonade cut (thin strips) In a...
